This exercise shown in the video below is called the landmine lateral raise and it should be a staple in your shoulder training.
I first saw this shoulder-friendly exercise back in the day from trainer Ben Bruno.
It uses what’s called a “landmine” setup by placing one end of a barbell into either a specialized landmine post (like you can find here at Rogue Fitness) or into a corner of a wall. Then you grab the other end of the barbell to perform a lateral raise or an endless number of other exercises (click here to see 63 landmine exercises).
What’s so great about this move?
The unique arching path of the bar hits all 3 heads of the deltoids: front, side and rear. Plus, it develops the often neglected lower traps, which are responsible for pulling your scapula down. It’s also a great way to strengthen the rotator cuff and promote optimum shoulder health and performance.
I recommend 2 to 3 sets of 8 to 15 reps. Use it either as a warmup or for some accessory work after heavier compound exercises like overhead presses and pullups.
Be sure to control the lowering portion to get the most out of this move. And go with just the bar or a lighter bar in the beginning—this exercise is surprisingly difficult.